Oven-Baked Tandoori Chicken

Marinating lean chicken thighs in protein-rich yogurt and aromatic spices delivers authentic tandoori flavor with high protein and minimal added fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 850 g (1.87 lbs) boneless, skinless chicken thighs, scored · 1224 kcal in the whole recipe
• 160 g (approx. 2/3 cup) strained yogurt · 152 kcal in the whole recipe
• 30 g (2 tbsp) fresh lemon juice · 7 kcal in the whole recipe
• 12 g (2 tbsp) freshly grated ginger · 10 kcal in the whole recipe
• 12 g (3 cloves) garlic, minced · 18 kcal in the whole recipe
• 13 g (1 tbsp) melted ghee · 114 kcal in the whole recipe
• 150 g (1 medium) red onion, thinly sliced · 60 kcal in the whole recipe
• 10 g fresh cilantro, chopped · 2 kcal in the whole recipe
• 1.5 tsp paprika, 1 tsp cumin, 1 tsp coriander, 1 tsp garam masala, 1/2 tsp turmeric, 1 tsp salt

Method

1. In a bowl, whisk together strained yogurt, lemon juice, minced garlic, grated ginger, melted ghee, paprika, cumin, coriander, garam masala, turmeric, and salt to create a smooth marinade.

   

2. Coat the scored chicken thighs thoroughly with the yogurt marinade and let them marinate in the refrigerator for at least 30 minutes.

   

3. Preheat your oven to its highest setting (240°C / 465°F) on fan mode and place the chicken thighs on a wire rack set over a baking sheet.

   

4. Roast for 20-25 minutes until the edges are lightly charred and cooked through; serve hot garnished with sliced red onion and fresh cilantro.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.